Why is protein so important as you get older?

December 8, 2025 •

2 min read

Around 10% of adults over 70 do not meet the minimum recommended dietary allowance for protein, despite having increased needs to combat age-related decline in muscle mass and immune function. This statistic underscores a critical nutritional oversight that can significantly impact the quality of life for older adults.

Quick Summary

As individuals age, their protein requirements increase to counteract muscle loss and support bone density. Higher protein intake is crucial for bolstering a weakening immune system, preserving physical function, and maintaining overall quality of life by combating anabolic resistance.

Key Points

Anabolic Resistance: As you get older, your body becomes less efficient at using protein to build muscle, a process known as anabolic resistance, which requires a higher protein intake to overcome.
Combatting Sarcopenia: Adequate protein intake is vital for fighting age-related muscle loss (sarcopenia), helping to maintain strength, mobility, and reduce the risk of falls and fractures.
Stronger Bones: Protein is a fundamental component of bone structure and works with calcium to increase bone mineral density and reduce the risk of osteoporosis, especially with sufficient overall nutrient intake.
Boosted Immunity: The immune system weakens with age, but sufficient protein intake is necessary for producing the antibodies and immune cells needed to fight off illness and infection.
Even Distribution: For best results, older adults should aim to distribute their protein intake evenly across all meals (25-30g per meal) to maximize muscle protein synthesis throughout the day.
Diverse Sources: A combination of animal-based (lean meats, fish, eggs, dairy) and plant-based (legumes, nuts, tofu) protein sources provides a complete profile of essential amino acids and other nutrients crucial for healthy aging.

The Body's Increasing Need for Protein with Age

As we age, our nutritional needs shift, including a greater requirement for protein, essential for tissue repair, muscle building, and producing hormones and enzymes. The standard Recommended Dietary Allowance (RDA) of 0.8 g/kg of body weight is often insufficient for older adults aiming for optimal health.

A key factor is "anabolic resistance," where older muscles respond less effectively to protein and exercise. This necessitates a higher protein intake, with experts suggesting 1.0–1.2 g/kg daily for healthy older adults, potentially rising to 1.2–1.5 g/kg for those with illness. Distributing 25-30 grams of protein across meals can help overcome this resistance.

Combating Sarcopenia: Preserving Muscle Mass

Sarcopenia, the age-related loss of muscle mass and strength, contributes to frailty, reduced mobility, and increased risk of falls and fractures. Protein is crucial in mitigating this decline.

The Role of Protein in Muscle Maintenance

Building Blocks: Protein provides amino acids needed for muscle maintenance and repair.
Leucine's Signal: Leucine, an essential amino acid, is particularly effective at stimulating muscle protein synthesis.
Exercise Synergy: Combining sufficient protein with resistance training is highly effective against sarcopenia.

Supporting Strong Bones and a Robust Immune System

Protein is also vital for bone health and immune function in older adults.

The Link Between Protein and Bone Health

Bone has a protein matrix, and adequate intake supports density. Protein enhances calcium absorption and indirectly reduces fracture risk by strengthening muscles and preventing falls.

Protein for a Powerful Immune System

Protein provides amino acids for antibodies and immune cells, crucial as the immune system weakens with age. It aids recovery from illness, and low intake can suppress immune function.

Comparison of Animal vs. Plant-Based Protein Sources

Meeting protein needs involves various sources. Here's a comparison:


Feature	Animal Protein Sources	Plant-Based Protein Sources
Amino Acid Profile	Complete.	Can be combined for complete profile.
Bioavailability	Generally higher.	Generally lower.
Leucine Content	Typically higher.	Typically lower.
Nutrient Density	Rich in heme iron, B12.	Source of fiber, vitamins, phytonutrients.
Satiety	Highly satiating.	Also satiating due to fiber.

How to Increase Protein Intake for Seniors

Increasing protein can be challenging due to appetite or chewing issues. Simple strategies can help.

Practical Tips for Boosting Protein

Incorporate protein into breakfast.
Choose protein-rich snacks.
Add protein powder to meals and drinks.
Include diverse protein sources.
Opt for softer textures if needed.

Conclusion

Protein is crucial for older adults' independence and vitality. By addressing anabolic resistance and sarcopenia with optimized protein intake, older individuals can significantly improve their health outcomes, from strengthening muscles and bones to boosting immunity. Combining these strategies with physical activity is key. For more information, the National Institutes of Health offers research reviews.

Frequently Asked Questions

While the standard RDA is 0.8 g/kg of body weight, many experts recommend that older adults, especially those looking to maintain muscle mass, aim for 1.0–1.2 g of protein per kilogram of body weight daily. Needs may increase further in cases of illness.

Anabolic resistance is the age-related decline in the body's ability to stimulate muscle protein synthesis in response to normal levels of protein and exercise. This means older adults need a higher dose of protein per meal to achieve the same muscle-building effects as younger individuals.

Protein helps prevent falls and fractures primarily by maintaining strong muscles. Stronger muscles improve balance and mobility. Protein is also a critical component of bone tissue, and adequate intake supports bone density, especially when combined with sufficient calcium.

Excellent sources include lean meats (chicken, turkey), fish (salmon, tuna), eggs, dairy products (Greek yogurt, cottage cheese), and plant-based options like beans, lentils, and nuts.

Common signs of protein deficiency include significant loss of muscle mass, fatigue, brittle hair and nails, a weakened immune system leading to frequent illness, and slower wound healing.

For most healthy individuals with normal kidney function, a higher protein intake within recommended guidelines is safe and beneficial. However, individuals with pre-existing kidney disease should consult a doctor or dietitian, as excessive protein can strain the kidneys.

Yes, protein supplements like shakes and powders can be an easy and convenient way for seniors to increase their protein intake, especially if they have a low appetite or difficulty consuming enough protein from food alone.